CrossFit – Wed, Jan 22
CrossFit 5000 - CrossFitMetcon (Checkmark)Every 2 minutes for 36 minutes: Min 1: 300/250m Row Min 2: 200m Run Min 3: 20 Burpees...
CrossFit – Tue, Jan 21
CrossFit 5000 - CrossFitDeadliftEvery 3:00 for 18 minutes: 3 Deadlifts followed by upside down work -:20-:30 secs up side down Handstand Push ups Walk Walks Kick up practice -Build in weight across the deadlift setsMetcon (Time)Every 4 minutes for 12 minutes 3 sets: 20 Straight Leg toe touches 20 Medball Alternate V-ups 20 Weighted Sit...
Barbell Class – Tue, Jan 21
CrossFit 5000 - Barbell ClassCleanEvery 2 min for 8 sets 2 Cleans Building in weightPush JerkEvery 2minutes for 8 minutes 2 Split JerksSnatchEvery 2 minutes for 8 minutes 2 Snatches...
CrossFit – Mon, Jan 20
CrossFit 5000 - CrossFitFront SquatEvery 3 minutes for 15 minutes: 3 reps @75% -Followed by 3-8 Strict Pull ups in between setsMetcon (Time)0:00-8:00 Part A 15 Front Squats @61/43kg 21 Pull ups 12 Front Squats 15 Pull ups 9 Front Squats 9 Pull ups 8:00-16:00 Part B AMRAP “Cindy” 5 Pull ups 10 Push ups 15 Air Squats Rx:...
CrossFit – Fri, Jan 17
CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)Every minute on the minute for 21 minutes: Min 1 15 Wall Balls MIn 2: 12 Toes to Bar MIn 3: 10 DB Snatches if you got more than 6 rounds last week 20 Wall balls, 12 Toes to Bar 16 DB Snatches Rx:...
CrossFit – Thu, Jan 16
CrossFit 5000 - CrossFitSnatchEvery 2:30 for 7 sets: 1 Power Snatch + 1 Hang Snatch + 2 Overhead Squats aiming to get to 80%Metcon (Time)5 Rounds For Time: 10 Thrusters 10 Bar facing burpees 30 Double unders RX: 43/30KG...
CrossFit – Wed, Jan 15
CrossFit 5000 - CrossFitMetcon (5 Rounds for time)Every 8 minutes for 40 minutes: 800m/700m Row 15/12 Cal Assault bike...
CrossFit – Tue, Jan 14
CrossFit 5000 - CrossFitGymnastics Every minute on the minute for 12 minutes: (pick one) Bar Muscle-Ups (2-5 reps) Chest-to-Bar Pull-Ups (5-10 reps) Kipping Pull-Ups (10-15 reps)Metcon (AMRAP - Rounds and Reps)For Time: 21-15-9 Toes to Bar Handstand Push ups 400m Run AMRAP of 5 Strict Ring Dips 5 Strict pull ups 18min CAP...
CrossFit – Mon, Jan 13
CrossFit 5000 - CrossFitCleanEvery 2 minutes for 10 minutes: 5 Cleans -can be touch and go or drop and reset aiming for 70-75% of 1RM CleanMetcon (AMRAP - Rounds and Reps)14 min AMRAP 10 Deadlifts 12 Bar facing burpees 6 Pistols (3 ea leg) RX: 70/50kg...
CrossFit – Sat, Jan 11
CrossFit 5000 - CrossFitMetcon (10 Rounds for time)Every 3 minutes for 30 minutes alternate between the following stations: Station 1: 10 Burpee box jump overs 8 Shoulder to Overhead 70/45kg 1 Legless Rope Climb (3 normal or 8 pull ups) Station 2: 750/600m Row...
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